Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

3 sets:

6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)

5 Up Downs to Seal Pose

5 Knees to Elbows

5 Back Squats (empty bar- build across sets)

2. Strength

10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

3. Workout Prep

2 sets:

4 Alternating Hang Dumbbell Clean and Jerk (build in weight)

2 Burpee Over Dumbbell

4 Toes to Bar

Strength/Accessory

Back Squat

10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Gymnastics

Toes to Bar (Day 1) (No Measure)

We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.

Cue 1: Begin right under the rig with a jump

Cue 2: Get a “meaty palm grip” for better control

Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key

Cue 4: Get heels back and down fast to start the next rep.

Now go show your skills in the workout!

Workout

Count ‘Em (AMRAP – Rounds and Reps)

Freedom (RX’d)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

(KG conv: 22.5/15)

*Repeat from Feb 8th, 2023

Independence

16 min AMRAP

12 Alternating Hang Dumbbell Clean and Jerk (35/25)

10 Burpee Over Dumbbell

8 Toes to Bar

(KG conv: 15/10)

Liberty

16 min AMRAP

10 Alternating Hang Dumbbell Clean and Push Press (light)

8 Up Downs

6 Hanging Knee Raises

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Cooldown/Mobility

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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